Personal Training: Helping a friend day 32


Good day FitFam!

This isn’t necessarily “normal” of me to be blogging on a Friday because of course I work all day find Friday’s to be one of the busiest days of the weeks for me, but since I had some spare time, I decided I would share John’ & I’s workout today.  I will not be blogging Saturday & Sunday, because I make those days my time away from blogging unless I have an assignment due with an editor. Regardless, I hope all of you enjoy your Friday & weekend – Happy Veterans Day! to all our vets as well, I have had family who were in the service, and I am grateful for your service for our country. Thank you from me to you. 

John’s Workout:


  • Treadmill: 10 minutes, no incline, 3.5 speed
Workout session:
  • Treadmill: 20 minutes, 4.0 speed, no incline
  • Treadmill: 25 minutes, 3.5 speed, 2.0 incli
Ab workout:
  • Planks: 3 sets, 1:14 – I had him add a 5 pound weight plate to his back for the last set. He did very well.
Cool down:
  • Walk 2 laps around the gym
John hated his workout today because he forgot his earphones and couldnt listen to music while doing any of his workouts, I had a laugh the whole time because of his facial expressions when he seen me listening to music! lol. He got through everything fine though and managed without music, I seen it as an opportunity for him to talk to others around him. Although I would be pissed without music playing in my ears while working out, so I could imagine his frustrations. I decided to add weight to his plank in seeing if he could handle it and to add some extra challenge, but he did very well with it and I am proud of him, hoping next week, I can add some new workouts to his regimen, we shall see.  Tomorrow I am having him create his own workout (warmup, workouts, cool down), just to allow him to play around with it and he enjoys participating in creating his workouts. 
My Workout:
  • Treadmill: 15 minutes, 3.8 speed, 2.0 incline – I ran at 5.5 speed for 2 minutes at 2.0 incline as well.
Workout Session: (back/glutes/biceps)
  • Seated cable (wide-grip) row: 42.5lb, 3 X 10 – I used a double pulley which is why this number is lower than my normal row lift.
  • Incline bench dumbbell press: 15lb, 3 X 10
  • swing lunge: 3 X 10 per leg
  • Seated alternating dumbbell curl: 20lb, 3 X 10 per arm
  • Straight bar high pulley triceps extension: 40lb, 3 X 10
  • Squat into high side kick: 3 X 8 per leg
  • Planks: 3 sets, 1 minute. – I added a 10 pound weight plate on top of my back during the last set
Cool down:
  • I walked 2 laps around the gym with John
Overall my legs ache like hell and my upper body aches like hell, if you haven’t tried the swing lunges, those are no joke when you are getting into the groove of things, I felt them all the way through.  Next time I will try 20lb for the incline bench press, and I will try 25 for the alternating bicep curls. John and I ended up getting lunch after leaving the gym, Hope all of you have a wonderful weekend! Talk to you on Monday!
Your Fitness Blogger,
Shay-lon xxx

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Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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